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Approved Log Log 2023 - Kinlar

better every time especially with cardio and diet is great

but where did you get 97 grams of carbs? I dont see it in the diet you posted

I believe the protein bar, fruits/veggies and A1

- - - Updated - - -

Thank you all for the support, shits keeping me pushing hard. Appreciate all the advice and guidance
 
I believe the protein bar, fruits/veggies and A1

- - - Updated - - -

Thank you all for the support, shits keeping me pushing hard. Appreciate all the advice and guidance

1 rep, hour and day at a time
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2001
Goal - 2200 cal/day

Bench/tri
Flat bench 225x7 225x6 215x8 215x6
Reverse tricep pulldown 72.5x10 72.5x9 72.5x8 72.5x8
Incline bench 185x10 195x8 3 sets
Tricep extension (machine) 130x10 145x10 150x9 155x9

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 360
Avg HR 165
Avg Spd
Walking - 5.5
Sprint - 11

thats keepin the heart rate high for an avaerage bro. you def chewing up muscle at that high of rate
 
*update*
On top of 12hr work day
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - 8oz steak, 5 tbsp A1
Snack - 50 almonds, protein bar
TTL
Protein - 233g
Carbs - 97g
Fat - 75g
Calories - 2201
Goal - 2200 cal/day
(Same as yesterday)
Shoulders/biceps
Shoulder press (machine) 140x8 140x6 135x7 130x6 130x6
Hammer curl (cable) 65x10 72.5x8 72.5x8
Overhead curl (cable) 35x10 35x8 3 sets
Lat raise (machine) 150x9 155x8 155x7 155x6 150x8

Cardio
Elliptical 30 mins
Walk 1/10mi sprint 1/10mi
Cal 355
Avg HR 160
Avg Spd
Walking - 5
Sprint - 12

Core
Mountain climbers x28
Situps x16
In/out x18
Plank 40sec
Reclined oblique twist x16
Repeat
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - 8oz steak, 5tbsp Thai chili, 3 tortilla (small), 3 tbsp sour cream, 1/2 cup rice
Snack - 35 almonds
TTL
Protein - 221g
Carbs - 134g
Fat - 79g
Calories - 2164
Goal - 2200 cal/day

Deadlift/back
Deadlift 135x10 155x8 3 sets
Lat pulldown 145x9 145x8 3 sets
Row (wide grip) 160x8 4 sets
Shrug (8 forward 8 behind back) 140x16 150x16 3 sets

Cardio (not as much as I wanted but had to cut it short)
Elliptical 10 mins
Cal 120
Avg HR 160
Avg Spd - 6.5
Walking -
Sprint -
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - 8oz steak, 5tbsp Thai chili, 3 tortilla (small), 3 tbsp sour cream, 1/2 cup rice
Snack - 35 almonds
TTL
Protein - 221g
Carbs - 134g
Fat - 79g
Calories - 2164
Goal - 2200 cal/day

Deadlift/back
Deadlift 135x10 155x8 3 sets
Lat pulldown 145x9 145x8 3 sets
Row (wide grip) 160x8 4 sets
Shrug (8 forward 8 behind back) 140x16 150x16 3 sets

Cardio (not as much as I wanted but had to cut it short)
Elliptical 10 mins
Cal 120
Avg HR 160
Avg Spd - 6.5
Walking -
Sprint -

the diet is perfect except the rice, remove rice from meal 2 and you'll get there faster
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - 8oz steak, 5tbsp Thai chili, 3 tortilla (small), 3 tbsp sour cream, 1/2 cup rice
Snack - 35 almonds
TTL
Protein - 221g
Carbs - 134g
Fat - 79g
Calories - 2164
Goal - 2200 cal/day

Deadlift/back
Deadlift 135x10 155x8 3 sets
Lat pulldown 145x9 145x8 3 sets
Row (wide grip) 160x8 4 sets
Shrug (8 forward 8 behind back) 140x16 150x16 3 sets

Cardio (not as much as I wanted but had to cut it short)
Elliptical 10 mins
Cal 120
Avg HR 160
Avg Spd - 6.5
Walking -
Sprint -

i think your macros are perfectly fine
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - 8oz steak, 5tbsp Thai chili, 3 tortilla (small), 3 tbsp sour cream, 1/2 cup rice
Snack - 35 almonds
TTL
Protein - 221g
Carbs - 134g
Fat - 79g
Calories - 2164
Goal - 2200 cal/day

Deadlift/back
Deadlift 135x10 155x8 3 sets
Lat pulldown 145x9 145x8 3 sets
Row (wide grip) 160x8 4 sets
Shrug (8 forward 8 behind back) 140x16 150x16 3 sets

Cardio (not as much as I wanted but had to cut it short)
Elliptical 10 mins
Cal 120
Avg HR 160
Avg Spd - 6.5
Walking -
Sprint -

great job guy!
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple
Meal 2 - 8oz steak, 5tbsp Thai chili, 3 tortilla (small), 3 tbsp sour cream, 1/2 cup rice
Snack - 35 almonds
TTL
Protein - 221g
Carbs - 134g
Fat - 79g
Calories - 2164
Goal - 2200 cal/day

Deadlift/back
Deadlift 135x10 155x8 3 sets
Lat pulldown 145x9 145x8 3 sets
Row (wide grip) 160x8 4 sets
Shrug (8 forward 8 behind back) 140x16 150x16 3 sets

Cardio (not as much as I wanted but had to cut it short)
Elliptical 10 mins
Cal 120
Avg HR 160
Avg Spd - 6.5
Walking -
Sprint -

good update bro
 
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